Push Day – Ring Work & Holds

Arms shoulder-width, hands slightly outside chest line

Lean forward until shoulders are over or past wrists

Hips high — body forms inverted V

Start in ring support hold

Arms shoulder-width, hands slightly outside chest line

Thumbs and index fingers touch — forming a diamond

Wide grip to start

Explosive push — generate enough height to clap

Hands wider than shoulder-width

Bar sits across the lower chest at the top

Rehearse the position slowly before loading volume

Hands on a bar or bench — elevated

Start in ring support position — arms alongside body

Hips high — body forms inverted V

Rings set just off the floor

Bar sits across the lower chest at the top

Thumbs and index fingers touch — forming a diamond

Hold the top of a ring dip or push-up

Standard push-up position

Lower to floor and briefly lift hands off the ground

Feet on a bench or bar — elevated